Saturday, December 31, 2011

111231

as many rounds as possible in 15 minutes of:
run 200 meters
10x toes through rings (scale w/ knees to elbows)
15x kettlebell swings, 53lb

scott 6 + run + t2b + 7kbs (Rx)
anaida 5 + run
frank 6 + run (Rx)
lauren 6 + kbs

Saturday, December 24, 2011

Friday, December 23, 2011

111223

complete for time:
10x muscle-up
100x push press, 75lb
1000 meter row
[demo]

scott 11:31 (scaled m/u w/band)

Thursday, December 22, 2011

111222

complete for time:
run 1,000 meters
100x push ups
10x snatches, 135lb
[demo]

scott 11:56 (scaled w/ 20x muscle snatch @ 65lb due to hip/shoulder issues)

Wednesday, December 21, 2011

Saturday, December 17, 2011

111217

as many rounds and reps as possible in 20 minutes:

run 200 meters
10 pull-ups

scott 7 rounds + 200m run
bobby 6 rounds (sub run w/ row)
frank 6 rounds

Thursday, December 15, 2011

111215

Three rounds for time of:
7 muscle-ups
35 pound dumbbell thrusters, 21 reps
[demo]

scott 11:11 (45lb dumbbells; scaled muscle-ups w/ band)

Wednesday, December 14, 2011

Saturday, December 10, 2011

111210

Resting 60 seconds between sets: 
Bench press 2-2-2-2-2-2-2-2-2-2


scott: 245-255-255-245-235-245-225-235-245-245

Thursday, December 8, 2011

111208

complete for time:
10-9-8-7-6-5-4-3-2-1 rep rounds of deadlift @ 315lb
**25 overhead walking lunges @ 45lb in between each round

scott 19:39

Tuesday, December 6, 2011

Monday, December 5, 2011

111205

AMRAP 15 min
24x double-unders (or 72 singles)
12x push ups
6x deadlifts, 225lb

scott 10 rounds
lauren 8 rounds + 72 singles

Saturday, December 3, 2011

111203

complete for time:

run 800m
25x ring dips (or 40x pvc dips)
25x ghd sit ups (or 40x sit ups)
25x kettlebell swings 53#/30#
run 800m
25x ring dips (or 40x pvc dips)
25x ghd sit ups (or 40x sit ups)
25x kettlebell swings 53#/30#
run 800m

scott 23:05
anaida 27:45
frank 25:22



Friday, December 2, 2011

Thursday, December 1, 2011

111201

7 rounds for time:
5x squat cleans, 135lb
10x push ups
15x double unders

scott 11:44 (135#)
frank 13:03 (95#)
jaclyn 10:40 (65#)
bobby 9:51 (50#)
lauren 9:40 (20# mb squats x 10)